In bowling, being ready to compete when it counts will add pins to your score and can be the difference between winning and losing. A proper warmup enhances your practice time, giving you the ability to evaluate the lane condition and assess how you will attack the pattern you are competing on. A proper cool down makes recovery time quicker and helps to prevent injury.
In this premium video, Scott Pohl, owner of On Track Pro Shop, teaches you how to do a good warmup and cooldown routine, with assistance from Kayle Triske.
Warmup: Arm Circles
Extend your arms out away from your body and begin with a forward tight circular motion. Gradually widen the range of motion as you begin to loosen up.
Reverse the motion when you are ready, starting tight and widening like before.
Cross your arms in front of your chest, and then pull your elbows behind your back, squeezing your shoulder blades.
Begin with a slower pace and then gradually start jogging in place. Raise your knees as high as they can go while jogging.
Lower your hips from a standup position and raise back up into your starting position.
Stretch your bowling hand by reversing it and bending your hand back towards your wrist. Next, point your fingers up towards the ceiling and bend your hand back towards your wrist. Finally, stretch your thumb away from your body and then towards it. You should also do this exercise in your cooldown.
Cooldown: Triceps Stretching
Take one of your elbows and place it over your head. With your opposite hand, push down on the elbow that is over your head.
Arch your back and attempt to touch your toes. Hold it for a few seconds until you gain more range of motion and then attempt to touch the floor.
Staying hydrated throughout and after competition will help keep your muscles from tightening. If you have sore areas, ice them after competition to help reduce inflammation.